Can You Eat Dates On Keto
Dates are very healthy for a human and can be eaten in moderation, on the keto diet. There are many types of date palm trees. Medjool is very high in carbs, so this type of sugar is not recommended on keto. Dates help in weight loss.
If you are wondering whether dates are keto-friendly, or whether it is possible to eat them while following a ketogenic diet, heres the answer. If you would like to enjoy eating dates on a ketogenic diet, you should definitely be able to. Whether or not you are following a keto diet, dates are a healthy fruit that has a lot of health benefits. As a high-carb fruit, they are not ideal for the way that most people are approaching a keto diet, but they may be right up your alley.
Dried dates would also be harder to incorporate into the standard keto diet, and you would likely overeat them. If you are eating dried dates, you are going to need to be even more mindful — so you may be better off just skipping the dates entirely, and choosing a lower-carb fruit to enjoy instead. Dried fruits can be nearly irresistible to snack on, and that is kind of the issue when dried fruits, including dates, are loaded with high-carb content.
While many fruits are pretty difficult to adapt to the keto diet because of their higher carb content, this does not mean that you should forever shun fruits. You absolutely can enjoy the flavor and health benefits of fruits in a keto diet, it just depends on what fruits you choose and how large your servings are.
While eating too much sugar, as well as too many carbohydrates, is definitely not ideal on the keto diet, fruit can be a great option to consider if youare looking for some fruit on keto. While most keto experts recommend against including fruits, particularly higher-carb fruits, on keto, whether you should or should not include dates depends on your unique goals. While dates are not a great choice of fruit to follow when following a keto diet, there are a few other low-carb fruits that you can sometimes enjoy to satisfy your sweet tooth.
| A Cup of Soaked Dates | 98.5 grams of net carbs |
| Daily Carb limit | 50 grams |
| Healthy Eating | 7 dates a day or 2-3 tablespoons of date paste. |
If you are following a keto diet or a low-carb diet, you definitely want to think twice before you dig into a handful of dates, both fresh and dried. If you are just following a low carb diet, , in which you have a daily carbohydrate allowance of 50 grams of carbohydrates or less, dates are an amazing option. Since dates are ridiculously high in carbohydrates, having only one couple of dates could kick you out of ketosis. However, if you are following a plan that allows for 50-100 grams of carbs a day (or are on a cyclical keto diet), you may want to have a couple small dates every now and then without hindering your goals.
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If you are trying to keep your carb count below 20 grams a day, no, you should not eat dates, since eating a single Medjool date can consume nearly your whole allotment of carbohydrates for the day. Nearly 17 grams of each date is pretty difficult — if not impossible — to fit in your keto eating plan when aiming to get between 20 and 50 grams of carbs each day. That is a lot less carbohydrates than 100 grams of dates, which have 75 grams of carbs in them – well over your daily keto macro goals. A single cup of soaked dates provides 98.5 grams of net carbs, far too many for anyone following the keto diet.
As you can see, fresh dates contain far less carbohydrates and are far more keto-friendly than their dried counterparts. If you are truly into it and you are looking to introduce keto into your diet, then you may enjoy a fresh date or two, but dried dates are not suitable for a keto diet. You can have dates in moderate amounts, but dried dates are higher in calories and carbohydrates than fresh dates. While dates are definitely not keto-friendly foods, they are a lower-glycemic-index option compared to refined sugars.
In short, dates are not keto-friendly — they are loaded with sugar and fiber, both of which significantly increase carbohydrate consumption. As the nutritional profile above shows, dates are high carb, high sugar, low fat, and low protein. Other dried fruits such as figs and raisins share similar nutritional profiles, giving them a similar place in many diets, although dates particularly excel at providing fiber. Contrary to what many peopleas perceive, these sweet fruits are packed with high amounts of nutrients, making them a great daily snack.
Dates are loaded with sugar, and just like bananas, their sweetness increases the more they are ripe. Dates are very high in natural sweetness, which is why a lot of health-conscious people believe that they can be dangerous to your health. Dates are also considered to be low-GI (glycaemic index) foods, meaning that despite the sweetness, they do not spike your blood sugar. Dates also have virtually no fat whatsoever, making their macronutrient breakdown less than ideal for a keto or low-carb diet.
In terms of nutrition, this ketosis-friendly fruit is one of the lowest carbohydrate fruits on keto. It is important to note as well that dates are low-glycemic index (GI) foods — meaning your blood sugar does not go up as much as it would if you consumed sweets or other junk foods, like those with a higher sugar content. Eating dates is a great sugar substitute, and it helps diabetics with sweet teeth to avoid foods high in glycemic index. While dates are not expected to appear regularly in a keto diet, eating a little date here and there should not halt your progress, especially if it is something you can work into your individual carbohydrate intake each day.
A person may be able to have dates as long as their daily carb limit is 50 grams a day, then they may take one but only once. The recommended intake for healthy eating is around 7 dates a day or 2-3 tablespoons of date paste. Because dates have a high content of potassium and vitamins, it may help your nervous system to be healthier and more responsive. Dried dates are also a good source of vitamin B6, folate, niacin, pantothenic acid, riboflavin, thiamine, and vitamin C. Dates are also used in baked goods and desserts.
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If you regularly consume dates, they may actually inhibit the growth of disease-causing organisms, while stimulating the growth of good bacteria in your gut. Dates are beneficial to various gut disorders, as they contain an amount of nicotine, which is thought to be beneficial to some types of intestinal disorders. With 3 percent of the global population suffering from diabetes, controlling your blood sugar is a crucial health enhancement, one which literally could save lives, as well as helping to prevent diseases related to obesity, etc. The Date Palm Tree is the source of dates, you can find these trees in many tropical regions –after that dates are dried.
Are Medjool dates keto-friendly?
Even without additional meals, three Medjool dates will put you over the recommended 50 grams of carbs per day for a ketogenic diet. Additionally, you will take in approximately 50 grams of sugar. Dates are not low carb or keto, to put it simply.
Are dates high in carbs?
Even though there are around 1500 different species of date palm trees, the most commonly available date type in supermarkets are the Medjool dates. These are excellent sources of potassium, copper, and manganese, but they are also quite high in carbohydrates. Thus, you will have to be careful when consuming them on your keto diet as they are not low carb.
How many dates can you eat on a keto diet?
If you cannot avoid eating dates on your keto diet, you should eat only one or two dates maximum. If you are eating dried dates, you will have to be careful in your consumption. It is better if you avoid eating dates altogether and choose a low-carb diet.